When trainining weightlifting accessories (backsquat, push-press etc) without following a program, when should you increase your intensity? What should you consider before adding weight?
In the cleans, should I aim to sweep the bar from the second pull to the extension (like Tian Tao or Tu Yi) or is it better to go for a more explosive bang (like Nino or Gabriel)? Is this more about personal preference or anthropometrics? I’ve been training WL for 2 years.
What is the best way to progress an exercise where I need to hit a specific amount of repetitions? Should I work up to the required weight and then only increase volume, or increase the weight to a higher amount than required. Ie in the Army's physical fitness test you have to perform pushups, kettlebell carries, and sled drags for repetition/time targets, so should I just look to increase my times or would it be beneficial to increase my strength beyond the testing weight.
I’ve been training for about a year with specific weightlifting programs, and right now I have a 98 kg snatch, a 108 kg clean, and a 110 kg power clean and jerk, while I haven’t been able to hit 130 kg in the back squat. This might be partly due to my background as a basketball player, but my question is: If, during the program, I manage to hit the back squat numbers prescribed, but at the end of the program, after attempting snatch and C&J PRs, I fail to achieve the back squat PR, should I lower the numbers for the Olympic lifts until I reach that back squat PR? Or, since I’m progressing within the program, should I adjust the next cycle as if I had already achieved the new back squat number?
Two of the plates in my spine atrophied to such a degree that I had to stop backquatting on account of the pain the pressure on the back caused me, so I replaced all my backsquats with front squats and all my deadlifts with RDL's and snatchgrip deadlifts for 14 months. I went as high as 6x12 on my front squats. And over time, my back and my core got more robust, I even added 30 kg to my front squat just by frontsquatting and today I am slowly returning to backsquatting, feeling much better than before. I hope that it will last at least a while. The only disadvantage I can see from that process is that my obliques and my abdominals grew so much that I feel like a pregnant elephant when I am walking down the street.
Great videos, very helpful and well researched. I am a 59 yr old lifter,with work and family responsibilities. I have been trying 10 day blocks to get my volume of 850-900 reps between 65-95% completed. This seems to allow for unexpected events and days off if volume and load negatively impact recovery. Does this make sense?
For soccer question: 4km you need to run in one session ( i have done up to 5 sessions a week on zone 2) and it was enough for amatuer pick up games i was able to recover very easy
I disagree. You are making the assumption that insufficient cardio is the issue. I do plenty of zone 2 every week, but pick-up soccer still destroys me. It didn't me used to, but I'm 40 now. Those forces and turns get more debilitating the older you get. Not saying you can't play sports when you get older, but no matter how well you prepare, certain activities just start taking more out of you as you age. There probably needs to be some specificity too if you truly want to improve recovery. Zone 2 only helps your cardio.
@perman07 good point. I have also done 'some' strenght training so maybe it also contributed. Also I play from my teens - right now in 30s. But still making cardio a priority gave the best results in soccer performance and recovery. PLUS the better recovery more games I can play so I get better at not push hard etc. so still I think aerobic base is a must for soccer
@@kokolokoblaszczak I agree with that. I'm coming more from the lifter-side, but I've pivoted to running these last few years, improved my cardio a lot relatively, and have noticed it helps my recovery a lot. But increased cardio also makes me run more, and of the three main types of sessions I do nowadays, weights, cardio and football, football is the most exhausting by far. I have a flexible program as a busy older guy, with 1-2 rest days a week, and rest days often tend to naturally land on the day after football. Football isn't that bad on its own, but when combined with weights and running, I just find it pushes me over the top recovery-wise.
Im hearing the work capacity thing. Ive been only doing 12min on the ExBike as apart of my warmup/cardio and adding the exbike after my wts doing another 20mins. Im currently in the early stages of my training cycle and will increase my post workout cardio to 30mins and hopefully doesnt impact my wt training negatively as the cycle gets heavier. Im just an old bloke trying to get strong but noticing work capacity is upto shit lol. Hopefully 12/30mins zone 2 on ExBike 3 times a week increase that capacity.
Would your answer to the hack squat question be any different if talking about low bar squatting? Or still just rather do high bar, ssb or belt squat...
What the hell I won't tolerate these guys wearing jackets. I can handle a lot of things but wearing jackets is where I draw the line. I'm thinking in judo the culture is sort of "don't come train if you're slightly under the weather", since you know how the Japanese culture is. Everyone freaked out about face masks during covid, but in Japan it's a common thing to wear a face mask when you have a cold. That kind of awareness. Similarly to how you get reminded of no piercings, short nails, good hygiene etc in dojo etiquette. Although I remember Shintaro Higashi talking about kids especially being like you have a ringworm on your arm or some virus in your face pimples that burst brushing against other people's cheek. But I haven't seen that in the university. At worst I've seen people blow their noses when they come in from cold winter air to train, but nobody comes to train coughing or feeling half in shape (unless it's training related exhaustion). But since it's a university club, a bigger threat is probably getting people back after they get sick, injured or busy. Like they take a session or two off and it becomes two weeks and then there's a chance you won't see them again anymore. But seems like at least that club has high awareness, people always say sorry and ask if anything happened from even small leg bumps, head smacks, fist hits during training. I hope the same awareness applied to other places as well. There's been so much discussion about the impacts of bringing your small illness to the whole community and reducing the performance when everyone is sick or takes sick leave. And then there's playing under different rules for kids (assumedly the parents can't stay home and can't leave the kid home so the kid goes to kindergarten, school or hobbies) and then everybody gets sick.
@@Mike-sm5kq surely you can see the difference between brushing elbows with someone in a supermarket, breathing like a normal person and literally pressing your face against someone for 5+ minutes and breathing heavily/sharing bodily fluids? I don’t even do combat sports and it’s obvious to me. Am I missing something?
Ask your questions here!
Recommendations for loosening up very stiff hips and lower back?
When trainining weightlifting accessories (backsquat, push-press etc) without following a program, when should you increase your intensity? What should you consider before adding weight?
In the cleans, should I aim to sweep the bar from the second pull to the extension (like Tian Tao or Tu Yi) or is it better to go for a more explosive bang (like Nino or Gabriel)? Is this more about personal preference or anthropometrics? I’ve been training WL for 2 years.
What is the best way to progress an exercise where I need to hit a specific amount of repetitions? Should I work up to the required weight and then only increase volume, or increase the weight to a higher amount than required. Ie in the Army's physical fitness test you have to perform pushups, kettlebell carries, and sled drags for repetition/time targets, so should I just look to increase my times or would it be beneficial to increase my strength beyond the testing weight.
I’ve been training for about a year with specific weightlifting programs, and right now I have a 98 kg snatch, a 108 kg clean, and a 110 kg power clean and jerk, while I haven’t been able to hit 130 kg in the back squat.
This might be partly due to my background as a basketball player, but my question is:
If, during the program, I manage to hit the back squat numbers prescribed, but at the end of the program, after attempting snatch and C&J PRs, I fail to achieve the back squat PR, should I lower the numbers for the Olympic lifts until I reach that back squat PR? Or, since I’m progressing within the program, should I adjust the next cycle as if I had already achieved the new back squat number?
This is excellent info, thanks a lot guys!
I wasn't wondering why you were wearing jackets, someone is insecure.
Cold in Ireland 🇨🇮. Still got to train.🏋️♂️🤝💪
Two of the plates in my spine atrophied to such a degree that I had to stop backquatting on account of the pain the pressure on the back caused me, so I replaced all my backsquats with front squats and all my deadlifts with RDL's and snatchgrip deadlifts for 14 months. I went as high as 6x12 on my front squats. And over time, my back and my core got more robust, I even added 30 kg to my front squat just by frontsquatting and today I am slowly returning to backsquatting, feeling much better than before. I hope that it will last at least a while. The only disadvantage I can see from that process is that my obliques and my abdominals grew so much that I feel like a pregnant elephant when I am walking down the street.
Introducing the new Sika Strength Becoming a Pregnant Elephant programme.
The best accessories for squats are more squat you silly goose
Great videos, very helpful and well researched. I am a 59 yr old lifter,with work and family responsibilities. I have been trying 10 day blocks to get my volume of 850-900 reps between 65-95% completed. This seems to allow for unexpected events and days off if volume and load negatively impact recovery. Does this make sense?
For soccer question: 4km you need to run in one session ( i have done up to 5 sessions a week on zone 2) and it was enough for amatuer pick up games i was able to recover very easy
I disagree. You are making the assumption that insufficient cardio is the issue. I do plenty of zone 2 every week, but pick-up soccer still destroys me. It didn't me used to, but I'm 40 now.
Those forces and turns get more debilitating the older you get. Not saying you can't play sports when you get older, but no matter how well you prepare, certain activities just start taking more out of you as you age.
There probably needs to be some specificity too if you truly want to improve recovery. Zone 2 only helps your cardio.
@perman07 good point. I have also done 'some' strenght training so maybe it also contributed. Also I play from my teens - right now in 30s. But still making cardio a priority gave the best results in soccer performance and recovery. PLUS the better recovery more games I can play so I get better at not push hard etc. so still I think aerobic base is a must for soccer
@@kokolokoblaszczak I agree with that. I'm coming more from the lifter-side, but I've pivoted to running these last few years, improved my cardio a lot relatively, and have noticed it helps my recovery a lot.
But increased cardio also makes me run more, and of the three main types of sessions I do nowadays, weights, cardio and football, football is the most exhausting by far.
I have a flexible program as a busy older guy, with 1-2 rest days a week, and rest days often tend to naturally land on the day after football.
Football isn't that bad on its own, but when combined with weights and running, I just find it pushes me over the top recovery-wise.
@@perman07 thanks man for good talk ! Stay injury free ! Cheers 🍾
Thank you for answering my question, I am 86kg and can only squat 170 so I won’t power clean 😂 44:20
Have ye both given up on training bjj?
Any exercise selection for getting faster in the catch on snatch? Is there a video you guys have made?
I would choose power snatches and some dynamic variation of snatch balance to help that
Im hearing the work capacity thing.
Ive been only doing 12min on the ExBike as apart of my warmup/cardio and adding the exbike after my wts doing another 20mins. Im currently in the early stages of my training cycle and will increase my post workout cardio to 30mins and hopefully doesnt impact my wt training negatively as the cycle gets heavier.
Im just an old bloke trying to get strong but noticing work capacity is upto shit lol. Hopefully 12/30mins zone 2 on ExBike 3 times a week increase that capacity.
Would your answer to the hack squat question be any different if talking about low bar squatting? Or still just rather do high bar, ssb or belt squat...
I KNOW WHATS GOING ON. IM WORKING ON IT.
Let's GOOOO
Even Jamal Browner uses hack squat in his program.
What the hell I won't tolerate these guys wearing jackets. I can handle a lot of things but wearing jackets is where I draw the line.
I'm thinking in judo the culture is sort of "don't come train if you're slightly under the weather", since you know how the Japanese culture is. Everyone freaked out about face masks during covid, but in Japan it's a common thing to wear a face mask when you have a cold. That kind of awareness. Similarly to how you get reminded of no piercings, short nails, good hygiene etc in dojo etiquette. Although I remember Shintaro Higashi talking about kids especially being like you have a ringworm on your arm or some virus in your face pimples that burst brushing against other people's cheek. But I haven't seen that in the university. At worst I've seen people blow their noses when they come in from cold winter air to train, but nobody comes to train coughing or feeling half in shape (unless it's training related exhaustion). But since it's a university club, a bigger threat is probably getting people back after they get sick, injured or busy. Like they take a session or two off and it becomes two weeks and then there's a chance you won't see them again anymore. But seems like at least that club has high awareness, people always say sorry and ask if anything happened from even small leg bumps, head smacks, fist hits during training.
I hope the same awareness applied to other places as well. There's been so much discussion about the impacts of bringing your small illness to the whole community and reducing the performance when everyone is sick or takes sick leave. And then there's playing under different rules for kids (assumedly the parents can't stay home and can't leave the kid home so the kid goes to kindergarten, school or hobbies) and then everybody gets sick.
Backsquat is fatiguing? Well as my old weightlifting coach used to tell me “It’s weightlifting! It’s supposed to feel heavy” 😂
hip drive
11Th
algo
I don't care you are wearing jackets. I wear one all the time, even when I shower.
I unsubscribing due to this jacket wearing nonsense!
ppl dont make ppl sick, surely we have learned this by now
Combat gyms are pétri dishes.
that would mean every gym is, we are on top of each other even when we go shopping, so this makes no sense
@@Mike-sm5kq surely you can see the difference between brushing elbows with someone in a supermarket, breathing like a normal person and literally pressing your face against someone for 5+ minutes and breathing heavily/sharing bodily fluids? I don’t even do combat sports and it’s obvious to me. Am I missing something?
@@petersoar2886 whats in the air is in the air, breathing is breathing, it literally makes no sense